Why are you Bloated?

Take the Quiz!

Fuel Your Digestion: The 4 Essential Minerals You Might Be Missing

4 Essential Minerals

Minerals are the unsung heroes of our body’s intricate metabolic symphony. From the moment we wake until we rest our heads at night, these essential nutrients quietly orchestrate every cellular process, ensuring our bodies function optimally. Calcium, magnesium, sodium, potassium, and countless others serve as the building blocks of life, powering everything from digestion and energy production to hormone regulation and immune function. Without an adequate supply of these minerals, our metabolic pathways falter, leading to a cascade of health issues. They are the cornerstone upon which our health and vitality rest, highlighting the critical importance of prioritizing mineral-rich foods and maintaining a delicate balance for overall well-being.

My journey with minerals 

Post-college life brought a slew of health challenges my way – gut issues and hormonal imbalances became unwelcome companions. Stress emerged as a major culprit, eventually leading to a diagnosis I never saw coming in addition to my GI issues: Hashimotots. 

It was during this journey that I stumbled upon the often-overlooked world of minerals – the essential “spark plugs” for our bodies. It was during this time that I also recognized how the elimination diets I was on were only hurting my health. The severe restriction and stress was putting my body in a very mineral depleted state and it was like fighting an uphill battle. 

Minerals aren’t just essential nutrients; they’re the foundation of every metabolic process, from digestion to hormone regulation. Without them, our bodies struggle to function optimally, leaving us vulnerable to a host of health issues. THis is why addressing minerals is the first step we look at with most of our clients in our programs.

Minerals are like a symphony 

Think of minerals as an orchestra, each instrument playing a vital role in a harmonious symphony. Prioritizing the primary four – calcium, magnesium, sodium, and potassium – is crucial, as they exert direct influence over one another and other secondary minerals. Imbalances in one can disrupt the entire system. Random supplementation without comprehending this delicate balance may do more harm than good. This is why we do not recommend taking random multivitamins or excess calcium for the sake of “health” because it could be doing more harm than good. 

The main 4 minerals 

The main four minerals – calcium, magnesium, sodium, and potassium – form the foundation of our body’s mineral balance, intricately connected and interdependent. When these minerals are in harmony, they exert a profound influence on our overall health and well-being. Not only do they directly impact vital processes such as nerve function, muscle contraction, and fluid balance, but they also play a pivotal role in regulating the absorption and utilization of other minerals throughout the body. By prioritizing the balance of these primary minerals, we create a domino effect that positively impacts the entire spectrum of mineral function within our bodies, ensuring optimal health and vitality.


Magnesium, often hailed as the “miracle mineral,” plays a multifaceted role in maintaining optimal health, particularly concerning bowel health, muscle contraction, and gut motility. This essential mineral acts as a natural laxative, promoting regular bowel movements and alleviating constipation by drawing water into the intestines. Additionally, magnesium is crucial for muscle function, including the smooth muscles of the digestive tract responsible for peristalsis – the rhythmic contractions that propel food through the gut. By facilitating muscle relaxation, magnesium supports healthy gut motility, preventing issues like bloating and discomfort. Moreover, magnesium is involved in over 300 metabolic processes in the body, underscoring its importance for overall well-being. 

Incorporating magnesium-rich foods into your diet, such as pumpkin seeds, ensures you reap the benefits of this vital mineral, promoting bowel regularity and supporting optimal gut function.


Potassium, often referred to as the “anti-stress mineral,” is essential for maintaining overall health and vitality. However, despite its importance, many individuals fall short of meeting their daily potassium requirements. This deficiency can have far-reaching consequences, affecting stress resilience, thyroid function, and gut motility. Potassium plays a crucial role in regulating the body’s stress response, helping to buffer the impact of stress hormones and promote a sense of calm. Additionally, potassium is vital for thyroid function, supporting the production and regulation of thyroid hormones that govern metabolism and energy levels. Furthermore, adequate potassium intake is essential for optimal gut motility, facilitating smooth muscle contractions that promote digestion and regular bowel movements. Thus, prioritizing potassium-rich foods in our diets, such as bananas, avocados, and sweet potatoes, is paramount for supporting overall health and ensuring resilience in the face of stress, maintaining thyroid function, and promoting healthy gut function.


Sodium, often vilified in modern diets, is a vital mineral that shouldn’t be feared but rather embraced for its crucial role in maintaining overall health. Contrary to popular belief, sodium is not just about table salt; it’s about achieving a balance that supports optimal bodily functions. Incorporating mineral-rich salts like Celtic sea salt into our diets can have numerous benefits. Celtic salt, for instance, not only provides sodium but also contains a spectrum of essential minerals, enhancing its health-promoting properties. Adequate sodium intake supports nerve conductivity, ensuring efficient communication between nerve cells and promoting optimal muscle function. Moreover, sodium plays a pivotal role in maintaining fluid balance in the body, which can help alleviate constipation and support healthy bowel movements. 

Sodium and stomach acid

Additionally, sodium is a key component in the production of stomach acid (hydrochloric acid or HCl). Hydrochloric acid is essential for breaking down food in the stomach, aiding in digestion, and facilitating the absorption of nutrients. Without sufficient sodium, the body can struggle to produce adequate stomach acid, leading to digestive discomfort and nutrient deficiencies. 

Therefore, incorporating mineral-rich salt like Celtic salt into our diets can not only enhance flavor but also promote nerve conductivity, improve constipation, support adrenal health, and optimize stomach acid production for better digestion.


Calcium, while essential for bone health and muscle function, can sometimes contribute to constipation, particularly when consumed in excess or when magnesium levels are low. Calcium and magnesium work in tandem, with magnesium acting as a natural laxative to promote bowel regularity. When calcium intake outweighs magnesium intake, it can disrupt this balance, leading to decreased muscle contractions in the intestines and potentially causing constipation. However, it’s important to note that most individuals do not need to supplement calcium, as it is abundantly available in many foods, including dairy products, leafy greens, and fortified plant-based alternatives. Instead, focusing on a balanced diet rich in calcium-containing foods and ensuring adequate magnesium intake can help maintain optimal bowel function without the need for supplementation.


In this blog post, we’ve uncovered the pivotal role that minerals play in promoting optimal gut health. Often overlooked, these essential nutrients serve as the sparkplugs of our bodies, driving countless metabolic processes, including digestion, hormone regulation, and stress management. For those who have tried various interventions for gut health, such as laxatives, antibiotic treatments, and probiotics, focusing on minerals can lead to significant strides in restoring balance and vitality. By prioritizing mineral-rich foods and maintaining a delicate balance of key minerals like potassium, sodium, magnesium, and calcium, we can support digestive function, alleviate stress, and enhance overall well-being. Ready to take charge of your health? 

Download our comprehensive mineral guide to gain more mineral insights including product recommendations and mineral mocktail recipes 

Leave a Comment

Your email address will not be published. Required fields are marked *

Hi, I’m Dr. Heather

Registered dietitian and helps people struggling with bloating, constipation, and IBS find relief from their symptoms and feel excited about food again.

Tune in

Share This Post

Take the Quiz

Why Am I Bloated?

Are you curious to understand why you are bloated? Take our fun quiz to find out!

On The Blog

Related Posts

Why Am I Bloated?

Are you curious to understand why you’re feeling bloated? Take our fun quiz to find out!


Dr. Heather Finley